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Friday – Tuning-up

It is our last session before going to the sprint meet at the British International School in Shanghai and our last competition of the school year. Just to sharpen up, we focus on some turn sprints and 15m start sprints.

Warm Up

100m F/S, 50m B/S, 50m BR/S

Main Set

4 x 25m Fly kick with board

4 x 50m single-arm Fly with arm extended breathe to the side

4 x 25m Fly – 2 full, 2 left-arm, 2 right-arm

4 x 25m Fly with fins

4 x 25m BR?S with Fly kick

4 x 50m BR/S

6 x 25m turn sprints – 10m IN and 10m OUT (2 x F/S, BR/S, B/S)

8 x 15m start sprints (2 x FLY, B/S, BR/S, F/S)

Cool Down

100m B/S

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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